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Bombay Sole

Fat.Freedom's picture
Ingredients
  Sole fillets/Flounder / any other flatfish 1 Pound
  Plain non-fat yogurt 1 Cup (16 tbs)
  Paprika 1 Teaspoon
  Ground cumin 1 Teaspoon
  Ground coriander 1 Teaspoon
  Salt To Taste
  Freshly ground black pepper To Taste
Directions

GETTING READY
1. In a small bowl, mix the yogurt, paprika, cumin, and coriander.
2. In a rectangular ovenproof glass or earthenware dish, place the fish.
3. Pour the yogurt marinade on the fish.
4. With the back of a spoon, spread the marinade evenly on the fish.
5. Cover the dish with plastic wrap
6. Marinate the fish for two hours in the refrigerator.
7. Pre-heat the broiler.
8. Place the grill about 4 inches from the flame.

MAKING
9. Take the fish out and remove the wrap.
10. In the broiler, Broil the fish for 4 minutes on one side.
11. Turn it around and broil for 4 minutes more.
12. Sprinkle salt and pepper to taste.

SERVING
13. Serve with rice pilaf.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
Fusion
Course: 
Main Dish
Method: 
Broiled
Interest: 
Healthy
Preparation Time: 
125 Minutes
Cook Time: 
10 Minutes
Ready In: 
135 Minutes
Servings: 
2

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Average: 4.1 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 294 Calories from Fat 33

% Daily Value*

Total Fat 4 g5.7%

Saturated Fat 0.72 g3.6%

Trans Fat 0 g

Cholesterol 108.9 mg36.3%

Sodium 435.1 mg18.1%

Total Carbohydrates 8 g2.8%

Dietary Fiber 2.1 g8.5%

Sugars 4.9 g

Protein 55 g110.8%

Vitamin A 27.9% Vitamin C 10.4%

Calcium 21.1% Iron 14.4%

*Based on a 2000 Calorie diet

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Bombay Sole Recipe